Scribd
Upload
688 views4 pages

28 Days Program For All

This document provides a 28-day diet and workout program with the goal of building muscle or losing weight. It includes 3 sentences describing each day's workout routine focusing on different muscle groups (e.g. chest, back, biceps, triceps, shoulders, legs). It also provides 2 daily meal plans with breakfast, lunch, dinner and snack options and recommends supplements, water intake and rest periods. The overall program is designed to promote muscle growth and fat loss through resistance training and a whole foods diet.

Uploaded by

prakash1286
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
688 views4 pages

28 Days Program For All

This document provides a 28-day diet and workout program with the goal of building muscle or losing weight. It includes 3 sentences describing each day's workout routine focusing on different muscle groups (e.g. chest, back, biceps, triceps, shoulders, legs). It also provides 2 daily meal plans with breakfast, lunch, dinner and snack options and recommends supplements, water intake and rest periods. The overall program is designed to promote muscle growth and fat loss through resistance training and a whole foods diet.

Uploaded by

prakash1286
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 4

YOUTUBE / MY BOLLYWOOD BODY

Please follow this 28 day diet and workout program that has been carefully put together by Team
MY BOLLYWOOD BODY! Make sure to provide us with your valuable feedback regarding this
free program and make sure to | COMMENT | LIKE | SUBSCRIBE | SHARE |
Day-1

Day-2

Day-3

Chest

Back & Forearms

Bicep Tricep

4 x 10 pushups
4 x 10 chest press machine
4 x 10 flat bench (Barbell)
3 x 10 flat bench (Dumbell)
3 X 12 flat bench flies
4 x 10 dumbell pull overs

4 x 10 assisted pull ups


4 x 12 lat pull downs
4 x 10 seated row
3 x 10 close grip pull down
4 x 10 one arm row
3 x 12 dumbell pull overs

4 x 10 seated dumbbell curl


4 x 12 barbell curl (ez bar)
4 x 8 preacher curl (ez bar)
6 x 15 tricep rope push down
4 x 8 reverse grip push down
4 x 10 skull crushers
2 x 25 diamond pushups

Day-4

6 x 25 wrist curls (Barbell)


Day-5

Day 6/7 Rest days

Shoulder & Abs

Legs Calves and Cardio

Supplements:

4 x 10 seated dumbbell press


4 x 12 front raises (dumbbell)
4 x 10 upright rows
3 x 15 side raises (lateral)
6 x 15 dumbbell shurgs
2 x 25 arnold dumbbell press

Take multi vitamin with


breakfast and 1 scoop of
protein whey isolate 30 mins
after workout.

6 x 25 leg raises for abs

4 x 25 Squats (body weight)


4 x 12 stationary lunge (each
leg)
4 x 12 jump squats
4 x 10 leg press (wide feet)
3 x 15 leg curl
3 x 15 leg extension
4 x 20 donkey calve raises

Day-8

15 min walk after workout


Day-9

Stretch 5 mins before and 45


mins after exercise
Day-10

Chest and Back

Bicep & Shoulders

Tricep Claves & Cardio

4 x 10 Push ups
4 x 10 flat bench (barbell)
4 x 10 flat bench (dumbbell)
3 x 8 incline bench (barbell)
4 x 10 incline bench (Dbell)
6 x 10 lat pull down
4 x 12 one arm row
4 x 10 rack pulls

4 x 10 dumbell curls
4 x 21s (ez curl bar)
4 x 10 pronated curl (ez bar)
6 x 12 preacher curl machine
4 x 10 dumbell press
4 x 10 milatary barbell press
4 x 12 front raises (ez bar)
3 x 25 barbell shrugs

6 x 12 tricep push down


4 x 10 over head extension
4 x 10 dips (on bench)
3 x 20 kick backs (dumbbell)
4 x 50 high knees
4 x 10 squat jumps
6 x 25 calve press machine

Drink 8 to 10 glass of water


daily.

Day-11

Day 12/13 Rest days

Day-14

Chest & Legs

Make sure to add rice into


your diet from now on
specially an hour before
workout.

Chest

4 x 10 decline press (barbell)


4 x 8 decline press (dumbbell)
3 x 12 cross cable flies
3 x 12 peck deck machine
4 x 25 squats (body weight)
4 x 10 barbell squats
3 x 25 leg press
1 x 50 leg extension
1 x 50 leg curl
Day-15

Drink 8-10 glass of water daily

6 x 10 incline bench (barbell)


3 x 8 heavy incline (dumbbell)
6 x 10 flat bench (barbell)
3 x 8 heavy flat (dumbbell)
3 x 15 cross cable flies
4 x 10 peck deck
4 x 10 slow pushups

Day-16

Day-17

Back & Forearms

Bicep Tricep

Shoulder abs

4 x 10 pull ups
4 x 10 lat pull down
6 x 10 wide grip row
6 x 10 wide grip rack pull
6 x 10 dead lift
2 x 25 seated row
4 x 25 reverse wrist curl
4 x 1 min farmers carry

Follow Routine BBRT#15 on


our Youtube channel

4 x 10 Military Barbell press


3 x 12 dumbell press
3 x 15 side raises (lateral)
3 x 15 bend over flies
3 x 15 delt fly machine
3 x 15 face pulls
6 x 10 heavy Barbell shrugs

Start taking 1 scoop of BCCA


during workout.

20 leg raises
20 wipers
30 sec plank
x4 sets no break
Day-21

Day-18

Day 19/20 Rest days

Legs and Calves

Start taking Protein twice a


days, once with breakfast and
once after workout.

Back & Abs

Walk 10 mins daily after


dinner.

4 x 25 Leg raises
4 x 25 oblique crunches
4 x 30 sec side plank each side

Day-22

Day-23

Day-24

Chest

Bicep Tricep

Shoulder

Follow Routine BBRT#10

Follow Routine BBRT# 18

Follow Routine BBRT#19

Day-25 Legs- Same as day 18

Day-26/27 Rest Days

Day-28 Chest -Same as day 14

Follow Routine BBRT#12

Follow Routine BBRT#16

Please follow this DIET plan for muscle building/ weight loss if you live outside of
INDIA/PAKSITAN.

Daily Meal Plan (OVS-WTLS-1)


Sample Breakfast
Breakfast-1
Breakfast-2
Breakfast-3

Sample Snack #1
Liquid
Solid

Timing: 6:00pm

An apple or Banana

Sample Dinner
Dinner-1
Dinner-2
Dinner-3

Timing: 4:00pm

Small serving of baked sweet potato

Sample Snack #5
Solid

Timing: 2:00pm

3-4 strawberries with 4-5 almonds

Sample Snack #4
Solid

Timing: 12:30pm

1-2 fillets baked/grilled fish (Talapia /Basa/Salmon), light veg salad, water
3-4 pieces of baked/grilled chicken with light vegetable salad, water
Steamed/stir fried vegetables with quinoa, green tea with lemon
1 Roti with curry, lots of salad, green tea with lemon
Small serving of whole wheat pasta, light veg salad, green tea with lemon
Small serving of brown rice with lentil/curry, green tea with lemon

Sample Snack #3
Solid

Timing: 10:30am

Small serving of NO FAT GREEK YOGURT

Sample Lunch
Lunch-1
Lunch-2
Lunch-3
Lunch-4
Lunch-5
Lunch-6

Timing: 9:00am

Protein shake with water


10-12 Almonds

Sample Snack #2
Solid

Timing: 7:30am

2 Slice of Bread, 3 egg omelette (No yolk), 1 cup juice (No added sugar)
1 cup oats/cornflakes with Almond milk, 2 egg omelette (No yolk), juice
Fruit Salad with small serving of No fat Greek yogurt, green tea with lemon

Timing: 8:00pm

2-3 pcs of grilled/baked chicken/fish, light vegetable salad, water


Steamed vegetables with quinoa, green tea with lemon
Lentil/Bean soup (250gm Max) , green tea with lemon

Drink 8-10 glass of water daily

Walk 5-10 minutes after every meal.

Keep a 2 hour gap between your last meal and bed time.

Drink protein shake post workout with water.

Take Multi Vitamins with breakfast

Please follow this DIET plan for muscle building/ weight loss if you live in
INDIA/PAKSITAN.

Daily Meal Plan (OVS-WTLS-2)


Sample Breakfast
Breakfast-1
Breakfast-2
Breakfast-3

Sample Snack #1
Liquid
Solid

Timing: 6:00pm

An apple or Banana

Sample Dinner
Dinner-1
Dinner-2
Dinner-3

Timing: 4:00pm

Small serving of baked sweet potato

Sample Snack #5
Solid

Timing: 2:00pm

3-4 strawberries with 4-5 almonds

Sample Snack #4
Solid

Timing: 12:30pm

3-4 pc s of baked fish with salad, water


3-4 pieces of baked/grilled chicken with light vegetable salad, water
Steamed/stir fried vegetables , green tea with lemon
1 Roti with curry, lots of salad, green tea with lemon
Small serving of whole wheat pasta, light veg salad, green tea with lemon
Small serving of brown rice with lentil/curry, green tea with lemon

Sample Snack #3
Solid

Timing: 10:30am

Small serving of yogurt

Sample Lunch
Lunch-1
Lunch-2
Lunch-3
Lunch-4
Lunch-5
Lunch-6

Timing: 9:00am

Protein shake with water


10-12 Almonds

Sample Snack #2
Solid

Timing: 7:30am

2 Slice of Bread, 3 egg omelette (No yolk), 1 cup juice (No added sugar)
1 cup oats/cornflakes with milk, 2 egg omelette (No yolk), juice
1 Roti with curry, 1 Apple, water

Timing: 8:00pm

Small serving of white rice with lentil, water


Steamed vegetables with quinoa, green tea with lemon
Lentil/Bean soup (250gm Max) , green tea with lemon

Drink 8-10 glass of water daily

Walk 5-10 minutes after every meal.

Keep a 2 hour gap between your last meal and bed time.

Drink casein protein shake 30 mins before bed time.

Take Multi Vitamins with breakfast.

You might also like